There is one core ingredient when it comes to practising mindfulness meditation – your bodily sensations.
You can become more mindful by simply focusing on your physical sensations.
Tap into the opportunity to use the sights, sounds and smells to be more mindful in your daily life.
Let’s take a look at a few things to consider:
- Focus your attention on your direct experiences
- Try not to analyse, describe or judge your experience
- Be curious about sights, sounds and smells.
- What can you hear?
- What can you see?
- What can you smell?
When you are mindful of your physical sensations, you bring your attention inside of you.
You bring your awareness to the present moment that is happening now. This will help you become aware of all the thoughts you are having: memories of the past and plans or worries for the future.
With mindfulness meditation you are simply experiencing.
You do not label the external world as you experience it, you just focus on the physical sensations.
This type of mindfulness can be described as a non-conceptual awareness. It is about direct experience of the external world without resorting to mental constructions, observations and judgements.
Looking at things in this new light can become a freeing experience. It allows you to rid yourself of prior learnings and habit and tune into an almost childlike sense of wonder and awe at the world around you.
As a result of focusing all your attention on your physical sensations, your mind slows down, and fewer thoughts run through your head.
You re-examine experiences that you usually take for granted and become aware of your interaction with the world around you.
It may make you aware of how everything is connected, as one thing leads into another.
Too often you dismiss your physical experience unless it is the first time you are experiencing something.
However, by concentrating on your sensations, you will begin to see that everything around you is constantly changing, sometimes ever so subtly.
Come to experience the stillness or space that includes everything and runs through everything.
Do not force yourself to experience the external world in a particular way. See, hear and smell everything as it is.
Use your senses as a doorway to the present moment, taking you away from the incessant mental chatter in your mind.
If you have a pet, observe them carefully. You will see that they are constantly alert to their physical senses. Even when they are lying still their eyes are watching, their ears are listening, and their noses are smelling.
When you use the sights, sounds and smells in your world to be mindful, you are altering your relationship with the self and your mind. You are creating a new “information flow” in the course of daily life.
Your automatic, unexamined thought processes take you away from what is happening in the world around you, into memories, projections and worries.
By the very simple act of bringing your attention to your physical sensations, you begin to experience the world as it is now.